During the summer months, it is important that you and your family stay hydrated. According to the Mayo Clinic, the National Academies of Sciences, Engineering, and Medicine recommends that an adult man needs approximately 15.5 cups (3.7 liters) of fluids per day and an adult woman needs approximately 11.5 cups (2.7 liters) of fluids per day.

While this is a good benchmark, you may need to make individual adjustments. For instance, sweating depletes your body of water. Thus, if you’re doing an intense workout or sitting outside in the hot sun, you will need to increase your water intake.

There are many simple ways to make sure you are drinking plenty of fluids each day. Remember, food provides about 20 percent of your water intake as many fruits and vegetables are more than 90 percent water by weight. Therefore, be sure to consume at least 5 servings of vegetables per day and 2-3 servings of fruit per day.

Further, avoid sugary beverages such as soda, vitamin water, artificially favored sparkling water and sports drinks. Not only is sugar the number one cause of obesity, but these high-sugar drinks can increase water loss in your body which dehydrates you further. Instead, flavor your water with your favorite fruit, vegetable and herb combinations (see recommendations below). You can easily buy a water bottle with a fruit infuser or keep a pitcher in your refrigerator.

In addition, be mindful of your alcohol intake as it is extremely dehydrating. Remember to drink one glass of water for each glass of alcohol that you consume.

Infused Water Recipes

Combine all ingredients in a pitcher with 2 Liters of water and refrigerate at least 2 hours or overnight. It will keep in the refrigerator for up to two days. Note that you may use plain sparkling water for a fizzy pick me up in place of soda or a cocktail.

Flat Belly Tonic

  • 1 teaspoon ginger root, grated
  • 1 medium cucumber, peeled and thinly sliced
  • 1 medium lemon, thinly sliced
  • 12 mint leaves

Citrus Peppermint

  • 1 tangerine, sectioned
  • ½ grapefruit, sliced
  • 1 cucumber, sliced
  • 4 peppermint or spearmint leaves

Strawberry, Basil and Orange

  • 1/2 cup strawberries stemmed and sliced
  • 5 large basil leaves torn
  • 1 orange thinly sliced

Pineapple, Coconut and Lime

  • 1 cup pineapple chunks
  • 1 cup coconut chunks
  • 1 lime thinly sliced

Berry, Kiwi and Mint

  • 1 cup raspberries
  • 1 cup blueberries
  • 2 kiwis, peeled and thinly sliced
  • 8 mint sprigs